June Recipe Pack Discover 15 easy, healthy and tasty recipes, including: breakfast, lunch, dinner, treat and smoothies.
youbefitnutrition.com
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Contents & Key 6
Kuku Sabzi (Persian Herb Frittata)
8
Protein Banana Pancakes
10
Low-Carb Flaxseed & Coconut Porridge
12
Strawberry & Peanut Butter Protein Smoothie
14
Sweet Potato, Green Bean & Tuna Salad
16
Feta & Avocado Dip
18
Sweet Potato Fries with Goats Cheese & Spicy Honey Dressing
20
Butternut Squash & Bacon Salad with Lime Dressing
22
Feta & Turkey Burgers
24
Slow Cooker Rump Roast
26
Spring Pasta Bolognese
28
Tomato Risotto with Grilled Tomatoes, Almonds & Basil
30
Almond Brownie Energy Bites
32
Orange Cake
34
Oatmeal & Jam Cookies
3
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GF
Gluten Free
DF
Dairy Free
LC
Low Carb (20g- serve)
MP
Meal Prep/Freezer Friendly
HP
High Protein (20g+ per serve)
V
Vegetarian
Q
Quick (under 30 mins)
N
Contains Nuts
Sample Weekly Meal Planner Breakfast
Mon
Tue
Wed
Thu
Fri
Sat
Sun 4
youbefitnutrition.com
Lunch
Snack
Dinner
Feta & Avocado Dip
E.g. Almond Brownie Energy Bites, Orange Cake, Oatmeal & Jam Cookies, Strawberry & PB Protein Smoothie
Slow Cooker Rump Roast
Sweet Potato, Green Bean & Tuna Salad
E.g. Almond Brownie Energy Bites, Orange Cake, Oatmeal & Jam Cookies, Strawberry & PB Protein Smoothie
Slow Cooker Rump Roast
Sweet Potato, Green Bean & Tuna Salad
E.g. Almond Brownie Energy Bites, Orange Cake, Oatmeal & Jam Cookies, Strawberry & PB Protein Smoothie
Feta & Turkey Burgers
Feta & Turkey Burgers
E.g. Almond Brownie Energy Bites, Orange Cake, Oatmeal & Jam Cookies, Strawberry & PB Protein Smoothie
Spring Pasta Bolognese
Butternut Squash & Bacon Salad with Lime Dressing
E.g. Almond Brownie Energy Bites, Orange Cake, Oatmeal & Jam Cookies, Strawberry & PB Protein Smoothie
Spring Pasta Bolognese
Strawberry & Peanut Butter Protein Smoothie
Butternut Squash & Bacon Salad with Lime Dressing
E.g. Almond Brownie Energy Bites, Orange Cake, Oatmeal & Jam Cookies, Strawberry & PB Protein Smoothie
Meal Out - Enjoy!
Low-Carb Flaxseed & Coconut Porridge
Sweet Potato Fries with Goats Cheese & Spicy Honey Dressing
E.g. Almond Brownie Energy Bites, Orange Cake, Oatmeal & Jam Cookies, Strawberry & PB Protein Smoothie
Tomato Risotto with Grilled Tomatoes, Almonds & Basil
Low-Carb Flaxseed & Coconut Porridge
Protein Banana Pancakes
Kuku Sabzi (Persian Herb Frittata)
Kuku Sabzi (Persian Herb Frittata)
Strawberry & Peanut Butter Protein Smoothie
Weekly Shopping List Fruits & Vegetables
Protein & Dairy
Seeds, Baking & Spices
Cans, Condiments & Misc
Fruits • 1 banana • strawberries • 3 avocados • 2 limes • 1 lemon • 2 oranges
Meats • 8.8 oz. (250g) bacon lardons • 1 lb. (450g) ground turkey • 2 lbs. (900g) beef rump roast • 1 lb. (450g) ground lean beef
Grains • rolled oats • risotto rice
Oils • coconut oil • olive oil • peanut oil (groundnut oil)
Vegetables • 2 bunches green onion (spring onion) • 1 red onion • 4 yellow onions • 3 carrots • 3 potatoes • 1.7 lbs. (800g) sweet potatoes • 4 sweet potatoes • 1.3 lbs. (600g) of green beans • 2 boxes cherry tomatoes • 2 jalapeño peppers • butternut squash • kale • 1 tomato • lettuce • bulb garlic • baby spinach Fresh Herbs • parsley • 2 cilantros (coriander) • dill • rosemary • basil
Dried Fruit • cranberries Frozen Foods • green peas
5
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Cold • 12 eggs • almond milk, unsweetened • oat cream • feta cheese • parmesan cheese • goats cheese • cream cheese • unsalted butter
Nuts & Seeds • walnuts • almonds • ground flaxseeds Baking • baking powder • baking soda • vanilla extract • all-purpose flour (plain flour) • self raising flour • coconut flour • almond flour • cocoa powder • dark chocolate chips Dried Herbs & Spices • black pepper • ground cinnamon • ground cumin • smoked paprika • chili flakes
Sweeteners • honey • coconut sugar Boxed, Canned & Condiments • peanut butter • almond butter • applesauce (apple puree) • 8.5 oz. (240g) can tuna steak • balsamic vinegar • sun dried tomatoes • mayonnaise • chicken broth (or stock cubes) • beef broth (or stock cubes) • Worcestershire sauce • red wine vinegar • spaghetti • tomato sauce (passata) • strawberry jam Misc/Other • sea salt • vanilla whey protein powder • 4 burger buns
Kuku Sabzi (Persian Herb Frittata) Serves 4 ½ cup (12g) parsley, chopped ½ cup (12g) cilantro, chopped ½ cup (12g) dill, chopped 1 bunch of green onions, trimmed and sliced ½ tsp. ground cumin ½ tsp. ground cinnamon ½ cup (60g) walnuts, chopped ¼ cup (65g) dried cranberries 1 tbsp. self-raising flour salt & pepper 6 large eggs, beaten 1 tbsp. olive oil, plus extra for drizzling
What you need to do 1. Preheat the oven to 360°F (180°C). 2. In a large mixing bowl, combine all the herbs, the green onions, cumin and cinnamon. Now add most of the walnuts and cranberries (leaving some for garnish), along with the flour. Season with salt and pepper and mix well. Add the beaten eggs and stir to combine. 3. Pour the oil into a 9 ½ inch (24cm) ovenproof skillet and set over a medium heat. Once the oil is hot, pour the egg mixture into the pan and spread out evenly with a spatula. Transfer the skillet to the oven and bake for 15-18 minutes, or until the eggs are just set. 4. Take the frittata out of the oven and let it rest for 5 minutes, then flip the frittata out onto a serving board. Garnish with the remaining walnuts and cranberries, drizzle with olive oil and serve warm.
LC
myfitnesspal
MP
V
N
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
20 mins
299
22
16
13
6
04653028 *Nutrition per serving.
7
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Protein Banana Pancakes Serves 2 1 ripe banana 4 tbsp. applesauce, unsweetened 2 eggs ¾ cup (60g) rolled oats 3 tbsp. vanilla whey protein powder 1 tbsp. coconut oil
What you need to do 1. Place all the ingredients into a blender and blitz until combined. 2. Place a non-stick skillet over a medium heat and add a third of the coconut oil. 3. Divide the batter so that you can cook two medium-sized pancakes. Cook the pancakes for 2-3 minutes on each side. 4. Serve with your favorite toppings!
MP
myfitnesspal
V
Q
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
18 mins
319
14
38
12
5
02583112 *Nutrition per serving.
9
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Low-Carb Flaxseed & Coconut Porridge Serves 2 6 tbsp. ground flaxseed 4 tbsp. coconut flour 1 scoop (25g) vanilla whey protein powder 1 tsp. ground cinnamon 1 cup (240ml) + 2 tbsp. unsweetened almond milk
What you need to do 1. Place all 5 ingredients into a small microwave-safe bowl. Whisk well, making sure there are no lumps. Microwave on high for 60-90 seconds. 2. Divide the porridge between 2 bowls, add toppings of choice and serve immediately.
Topping suggestions (not included in nutritional breakdown): berries, unsweetened shredded coconut, chopped walnuts, almond butter.
GF
myfitnesspal
LC
V
Q
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
1 min
228
10
15
18
10
06115678 *Nutrition per serving.
11
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N
Strawberry & Peanut Butter Protein Smoothie Serves 2 1 cup (240ml) almond milk, unsweetened 1.5 cup (220g) strawberries, frozen 2 scoops (50g) vanilla whey protein powder 2 tbsp. peanut butter
What you need to do 1. Place all the ingredients into a high-speed blender and blitz until well combined. If necessary, add in a little more almond milk to thin the smoothie. Divide the smoothie between 2 glasses and serve over ice.
GF
myfitnesspal
LC
HP
N
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
0 min
242
10
15
27
4
*Nutrition per serving.
youbefitnutrition.com
Q
Prep
01448336
13
V
Sweet Potato, Green Bean & Tuna Salad Serves 4 1 red onion 1.7 lbs. (770g) sweet potato, cubbed 3 tbsp. peanut oil 2 tsp. smoked paprika powder 2 eggs 1.3 lbs. (600g) green beans, trimmed 1 ½ cup (225g) cherry tomatoes 8.5 oz. (240g) can tuna steak, in oil, drained
What you need to do 1. Preheat the oven to 390°F (200°C). Line a baking sheet with baking paper. 2. Cut the onion into half rings, mix with the potato cubes, oil, and paprika and spread evenly on the baking sheet. Place the sheet on the middle shelf of the oven and bake for 20 minutes, giving everything a toss halfway through the cook. 3. Meanwhile, hard boil the eggs in boiling water for 8 minutes. Rinse under cold running water, peel, and cut the egg into wedges. 4. In a separate pan, boil the green beans for 8 minutes, drain and set aside. 5. Halve the tomatoes and add them to a large bowl along with the beans and the potato. Mix well to combine and transfer the salad to a serving plate. 6. To serve, top the salad with the tuna and divide the wedges of egg over it.
GF
myfitnesspal
DF
MP
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
20 mins
467
18
54
26
11
05977426 *Nutrition per serving.
15
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HP
Feta & Avocado Dip Serves 8 1 cup (150g) feta cheese, crumbled 2 ripe avocados 1 lime, juiced and zested 1 jalapeno pepper, deseeded 1 cup (15g) cilantro, roughly chopped
What you need to do 1. Place the feta cheese, avocado, lime zest, lime juice, jalapeño and cilantro into a bowl and puree with the hand blender until smooth. 2. Serve with your favorite crackers or fresh vegetables.
GF
myfitnesspal
LC
MP
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
0 min
138
12
7
4
4
*Nutrition per serving.
youbefitnutrition.com
Q
Prep
09673390
17
V
Sweet Potato Fries with Goats Cheese & Spicy Honey Dressing Serves 6 4 sweet potatoes, cut into fries 4 tbsp. olive oil 2 tbsp. honey 1 tsp. chili flakes 4 oz. (115g) goats cheese
What you need to do 1. Preheat the oven to 430°F (220°C). Prepare a baking sheet lined with baking paper. 2. Coat the sweet potatoes with the olive oil and place them on the baking sheet. Bake for 15 minutes in the hot oven, then toss and cook for a further 10 minutes. 3. Meanwhile, heat the honey in a small pot over a low heat and mix through the chili flakes. Set aside once well combined. 4. Remove the sweet potato fries from the oven, drizzle with the hot honey and top with goats cheese. Serve immediately.
GF
myfitnesspal
V
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
25 mins
225
13
24
4
3
04856788 *Nutrition per serving.
19
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Butternut Squash & Bacon Salad with Lime Dressing Serves 4 8.8 oz. (250g) bacon lardons 2 cups (400g) butternut squash, peeled and cubed 4 tbsp. olive oil 2 tbsp. balsamic vinegar 2 tbsp. lime juice 4 green onions, sliced 1 tsp. chili flakes 1 jalapeño pepper, seeded & diced salt & pepper
What you need to do 1. Preheat the oven to 400°F (200°C). Prepare a baking sheet lined with aluminum foil.
2. Place the bacon on the foil and bake in the hot oven for 15-20 minutes until crispy. Once ready, cool slightly and roughly chop.
3. Increase the oven temperature to 430°F (220°C) and line the baking sheet with baking paper.
4. Place the butternut squash on the baking sheet with 2 tablespoons of olive oil and season with salt. Bake for 15 minutes, then toss and cook for a further 10 minutes, until tender and starting to brown.
5. In the meantime, make the salad dressing by placing half the chopped bacon in a medium bowl with the remaining 2 tablespoons of olive oil, balsamic vinegar, lime juice, green onion, chili flakes and jalapeños. Season with salt and pepper and mix to combine.
6. Remove the butternut squash from the oven and set aside to cool slightly. Then transfer to a serving bowl, drizzle with the bacon lime dressing, and top with the remaining bacon. Serve immediately.
GF
myfitnesspal
DF
LC
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
45 mins
317
25
12
13
2
06614386 *Nutrition per serving.
21
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MP
Feta & Turkey Burgers Serves 4 4 tbsp. sun dried tomatoes 4 kale leaves 1 lb. (450g) ground turkey ¼ cup (40g) feta, crumbled 4 burger buns 4 tbsp. mayonnaise 1 avocado, sliced 1 tomato, sliced lettuce leaves
What you need to do 1. Preheat the oven to 450°F (230°C). Line a baking sheet with baking paper. 2. Place the sun dried tomatoes and kale into a food processor or high-speed blender and blitz until minced. 3. In a large bowl, combine the ground turkey, minced sun dried tomatoes, kale and crumbled feta cheese. Form the mixture into four burgers and lay them on the baking sheet. Place the sheet into the hot oven and bake for 7 minutes, then flip the burgers over and cook for an additional 5-7 minutes or until cooked through. Remove the burgers from the oven and assemble the buns. 4. Toast the buns and spread each bun with 1 tablespoon of mayonnaise. Place ¼ of avocado on the bottom of each bun and add the burger. Next top the burgers with tomato and lettuce leaves, before covering with the top bun. Serve immediately.
MP
myfitnesspal
HP
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
20 mins
487
23
41
33
7
06088848 *Nutrition per serving.
23
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Slow Cooker Rump Roast Serves 6 2 lbs. (900g) beef rump roast 1 tsp. + ½ tsp. salt ½ tsp. ground black pepper 2 tbsp. olive oil 2 carrots, peeled and cut into chunks 3 potatoes, peeled and cut into chunks 1 yellow onion, cut into chunks 2 garlic cloves, minced 1 ½ cup (360ml) beef broth 2 tbsp. Worcestershire sauce 1 tbsp. red wine vinegar
What you need to do 1. Season the beef with 1 teaspoon salt and ½ teaspoon coarse ground black pepper. Heat the oil in a large pot on high heat. Sear the beef on all sides until well browned, about 3-4 minutes on each side. 2. Place the roast into the bowl of a slow cooker and add in the carrots, potatoes, onion and garlic. 3. In a large bowl, mix the beef broth, Worcestershire sauce, red wine vinegar, and season with ½ teaspoon of salt then pour over the beef and vegetables inside the slow cooker. 4. Place the lid on the slow cooker and cook on high for 4 hours, or low for 8 hours.
DF
myfitnesspal
MP
HP
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
4 hrs
395
13
24
47
3
03214862 *Nutrition per serving.
25
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Spring Pasta Bolognese Serves 4 1 tbsp. olive oil 1 onion chopped 1 carrot, chopped 4 garlic cloves, minced 1 lb. (450g) ground lean beef salt & pepper 2 cups (480ml) chicken broth ½ cup (120ml) oat cream 1 rosemary sprig 1 lb. (450g) spaghetti 1 cup (140g) frozen peas 5 oz. (140g) baby spinach 2 tbsp. lemon juice 6 tbsp. Parmesan cheese, grated
What you need to do 1. Heat the olive oil in a large pot over a medium heat. Add the onion and carrot and cook, stirring occasionally, for 5 minutes. Add the garlic and cook for a further minute. 2. Add the ground beef, season with salt and pepper and cook for about 3 minutes. Now add in the chicken broth, oat cream and rosemary sprig. Bring to a boil, then reduce the heat to medium, and simmer, partly covered, until the sauce has thickened, around 30 minutes. Discard the rosemary sprig.
3. In the meantime, cook the pasta according to the instructions on the packaging. 4. Next, add the peas and spinach to the sauce and stir until the spinach has wilted. Add the cooked pasta and mix until well combined. Remove from the heat, stir in the lemon juice, 4 tablespoons of the grated Parmesan and season with salt and pepper. 5. Divide the pasta between 4 bowls. Sprinkle over the remaining Parmesan and black pepper, and serve immediately.
MP
myfitnesspal
HP
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
35 mins
464
33
13
27
4
01737549 *Nutrition per serving.
27
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Tomato Risotto with Grilled Tomatoes, Almonds & Basil Serves 4 2 tbsp. olive oil 2 onions, chopped 1½ cup (330g) risotto rice 1½ cups (360ml) tomato sauce (passata) 3 cups (720ml) chicken broth 3 cups (450g) of cherry tomatoes on the branch 4.4oz. (125g) soft goat cheese salt & pepper 4 tbsp. roasted almonds, chopped 4 tbsp. fresh basil, chopped
What you need to do 1. Heat the olive oil in a skillet over a medium heat, add the onion and sauté for 3 minutes. Add the risotto rice and sauté for a further 3 minutes, stirring, until the grains become translucent. Now add the tomato sauce and chicken broth and bring to a boil. Cook without a cover for 25 minutes or until the rice has cooked, stirring regularly. 2. Heat a dry grill pan and grill the tomatoes for 3-5 minutes until grill marks appear on the tomatoes. 3. Remove the risotto from the heat. Stir in ⅔ of the goat cheese and season with salt and pepper. Divide the risotto between 4 bowls on top with the cherry tomatoes, almonds, the rest of the goats cheese, and the basil leaves. Serve immediately.
GF
myfitnesspal
MP
V
N
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
35 mins
528
19
80
15
6
09767874 *Nutrition per serving.
29
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Almond Brownie Energy Bites Serves 9 ¾ cup almond flour ¼ cup almond butter 1½ tbsp. honey 1 tbsp. unsweetened almond milk 2 tbsp. cocoa powder 2 tbsp. dark chocolate chips
What you need to do 1. Mix the almond flour, butter, honey, almond milk, cacao powder, and chocolate chips in a bowl. Roll the batter into 9 balls and place in the fridge to chill for 30 minutes before enjoying.
GF
myfitnesspal
DF
LC
N
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
0 min
130
10
9
4
2
*Nutrition per serving.
youbefitnutrition.com
V
Prep
08963434
31
MP
Orange Cake Serves 16 For the cake: 1 orange, ends trimmed, chopped ¼ cup (60ml) almond milk 1½ cups (180g) all-purpose flour 1 tsp. baking powder ¼ tsp. baking soda ½ tsp. salt 6 tbsp. butter, unsalted, room temperature ¾ cup (135g) coconut sugar 2 eggs, room temperature For the glaze: 1 cup (225g) cream cheese ¼ cup (45g) coconut sugar 1 tbsp. orange zest
What you need to do 1. Heat the oven to 350°F (180°C). Line an 8-inch baking pan with parchment paper.
2. Place the orange and milk in a high-speed blender or food processor and blitz until smooth.
3. In a medium bowl, mix together the flour, baking powder, baking soda and salt.
4. Place the butter and sugar into a large bowl and beat for 3 minutes until light and fluffy. Add the eggs, one at a time, scraping down the sides of the bowl as needed.
5. Now add half the flour mixture and beat just until combined. Beat in the orange mixture, then beat in the remaining flour. Transfer the batter to the prepared pan.
6. Bake the cake in the hot oven for 35-40 minutes or until a toothpick inserted into the center comes out clean. Remove the pan from the oven and let it cool in the pan for 20 minutes, then transfer to a wire rack and cool completely.
7. While the cake cools, prepare the glaze. In a small bowl, whisk together the cream cheese, coconut sugar and orange zest. Spread the glaze over the cooled cake, then slice and serve.
MP
myfitnesspal
V
N
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
40 mins
169
9
21
3
2
05210657 *Nutrition per serving.
33
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Oatmeal & Jam Cookies Makes 12 1 cup (110g) almond flour ½ cup (40g) rolled oats ½ tsp. baking soda ½ cup (125g) peanut butter, natural ⅓ cup (115g) honey 4 tbsp. strawberry jam
What you need to do 1. Heat the oven to 350°F (180°C). Prepare a baking sheet lined with baking paper. 2. In a bowl, combine the almond flour, oats, baking soda, peanut butter and honey. Roll the mixture into 12 equal sized balls, then flatten them into cookies on the baking paper. 3. With a spoon, create a small well in the middle of each cookie and place ½ teaspoon of jam into each well. 4. Place the tray into the hot oven and bake the cookies for about 8-10 minutes. Remove the tray from the oven and place the cookies onto a wire rack to cool completely.
DF
myfitnesspal
LC
MP
N
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
10 mins
163
10
15
5
2
*Nutrition per serving.
youbefitnutrition.com
Q
Prep
04704058
35
V